Interval Training for Endurance

Endurance intervals are designed with long work intervals for endurance.  Long work intervals can range from 60 to 90 seconds or more.  This endurance interval program involves five sets of 60 second work intervals followed by 60 second rest intervals.  Give these intervals a shot for your next cardio workout and start burning off that stubborn fat.

Interval Chart:

The object of interval training is to push yourself during the work intervals and back off during the rest intervals.  You'll have to pace yourself more with endurance intervals but they're still challenging nonetheless.  Also, you will notice that each work interval gets a little harder than the last one and completing the last one or two will be tough if you're pushing yourself hard enough.

Interval training can be performed on a variety of cardio equipment or with any suitable physical activity.  Always warm up before performing intervals and cool down afterwards.

Another Example

After you have become accustomed to the program above, try these more challenging endurance intervals for a change of pace.  This time there will be four sets of 90 second work intervals followed by shorter 60 second rest intervals.

Interval Chart: